WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Bench (Week 1 Day 4)
- Warm-Up @ 135# @ 10 Reps
- 3 x 171#
- 3 x 200#
- 3 x 215#
- 3 x 242#
- EMOM – 10 Minutes – 4 Reps @ 171#
MetCon: 15 Minute AMRAP of…
- 12 High Pulls @ 65#
- 16 Box Jumps @ 20″
- 28 TRX Ab Fallouts
Total Rounds and Reps: 3 complete rounds plus 12 equaling 180 reps.
Today’s WOD was time capped at 15 minutes. Today was actually day five in my quest for high standings in Crossfit Open 2017! I had a meltdown yesterday doing snatch and completely fell apart and ended up stopping altogether. I hate that I just cannot doing any real weight when doing snatch or overhead squats! Until I get my hips, knees and ankles fixed, its going to remain this way. It sucks when I just know I can hit probably 180#… Oh well, just gotta keep at it!
NUTRITION:
Breakfast – 2 Gluten free pancakes, 3 turkey bacon strips and 24 oz coffee with 2 tbs of creamer
Lunch – 3 egg cups, 1/2 cup risotto, pint of water
Late Dinner – 6 oz sirloin, 4 servings broccoli, black coffee and 12 oz water.
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…